Stress management

• 1. StressManagement

2. How willI handlethis??? 3. Mind not in the present moment iscalled Stress- Sri Sri Ravi Shankar, Spiritual guru 4. Help me!!I cannot dealwith thisstress.Stress is a reaction people face because ofexcessive pressure or demands placed uponthem.People get stressed when they are not ableto cope with their work oradapt to a changing environment. 5. What Causes Stress???EnvironmentFashionCommunicationTransportYou cant change anyone. You cant change your father, your mother, yourwife, your brother, your sister, your son, your daughter, not even your boss.Change yourself first. 6. Internal stressors Negative self-talk.Pessimistic, self-criticism or over-analysing. Mind traps.Taking comments personally. Personality.Perfectionist or a workaholic.External stressors Physical environment.Noise, bright lights, heat and confined space Organisation expectations.Unrealistic deadlines and workload. Daily hassles.Travelling to and from work. 7. In Stress all the Organs of the Body are on ALERTBRAINAffects...BRAIN Stimulates Autonomic Nervous SystemLiverStomachBlood Pressure &Heart rate increasesAcid secretionincreasesLevel of blood sugarincreases* Restlessness * Uneasiness * Irritation *Anger etc.Heart 8. Changing Heart Rhythms 9. Eustress Positive Stress. It is the stress of winning and achieving. Distress Negative Stress. Stress of losing, failing and over working. Acute Stress Short lived. Triggered by a time bound specific eventlike an interview, meeting etc. Chronic Stress Long term. Continued presence of the externalstressor like an undesirable work environment, financial problem etc. Post traumatic Stress Long term stress triggered by a specificunpleasant event like death, chronic illness etc. 10. + stress: motivates. creates awareness and keeps you alert. enables you to confront difficult and threatening situations. helps to meet planned deadlines. provides feeling of self-control.- stress: lowers self-esteem. makes you feel pressurized. discourages. leads to depression. limits concentration. brings about uncertainty and confusion. 11. Heredity Family Medical History. Are there heartattacks, migraine, ulcers etc. running in the family Environment Nature of work and condition at home General State Of Health and Life Style Habits, Physical Condition 12. Here are a few stress feelings: Worry Tension Tired Frightened Elated Depressed Anxious AngryAre you a victim?You probably have been affected with stressat one time or another. Its the usual negativefeelings you experience. 13. Chronic Fatigue Anger At Those Making Demands On You Self Criticism Negativism Indigestion Headaches And Insomnia 14. Depression Constipation Diarrhoea Irregular Heartbeats Frequent Urination Increase In Cholestoral Levels Psychosomatic illnesses likemigraine, ulcer etc. 15. Physiological Emotional BehaviouralBlood pressure Anger DecreasedperformanceIncreased heart rate Anxiety AbsenteeismSweating Depression Higher turnoverrateFatigue Low self-esteem ImpulsivebehaviourNervousness &irritabilityJob dissatisfaction 16. Workplace stress has negative impact on thebusiness as well as the employee. In 1996 WHO labeled Stress as a WorldwideEpidemic. Workplace stress results in absenteeism, poorperformance and health costs. 17. Workplace stress occurs when The challenges and demands of the job becomeexcessive The pressures of the workplace surpassemployees abilities to handle them. Satisfaction is replaced by frustration andexhaustion 18. Specific Work Factors Excessive work load, tedious andmeaningless tasks, unreasonable performance demands. Physical Environment Healthy & safety risks, ergonomic problems. Organizational Practices Unclear responsibilities, conflicting jobdemands, inefficient communication patterns. Workplace changes Frequent turnover, lack of preparation fortechnological changes. Interpersonal Relationships Bullying and harassment, excessivetime away from family 19. Traditional stress handling mechanisms Fightor OR Flight 20. 1) Become aware of your stressors and yourphysical and emotional reactions.a) Determine what events distress you.b) What are your bodily reactions and feelings.2) Recognize what you can change.a) Can you eliminate your stressors or reduce their intensity.b) Can you shorten your exposure to stress?c) Can you bring in a change in yourself better timemanagement, delaying gratification etc. 21. 3) Reduce the intensity of your emotional reactionsto stress.a) Are you viewing your stressors in exaggerated terms.b) Are you expecting to please every one.c) Try to temper your excess emotions and put the situation inperspective.4) Learn to moderate your physical reaction tostress.a) Slow deep breathing will bring your heart rate andrespiration to normal.b) Relaxation techniques can reduce muscle tension. 22. 5) Build your physical reserves.a) Exercise for cardiovascular fitness 3 -4 times aweek.b) Eat well balanced nutritious meals.c) Maintain your ideal weight.d) Avoid nicotine, excessive caffeine and otherstimulants.e) Mix leisure with work.f) Get enough sleep and be consistent in your sleepschedule. 23. 6) Maintain your emotional reserves.a) Develop some mutually supportive friendships/ relationships.b) Pursue realistic goals which are meaningfulfor you.c) Expect some frustration, failure and sorrow.d) Always be kind and gentle with yourself be afriend to yourself.